The guys kick things off with some classic pre-show chaos (storms, Starlink, “Wicked” talk, hay and horses) before shifting into a real conversation about health and fitness in the fire service. Freddy frames it as a “new year” topic—less about resolutions and more about lifestyle consistency—and Matt shares his on-duty heart attack story as a reminder that being “in shape” doesn’t automatically equal being protected. They dig into nutrition habits, added sugar, energy drinks, sleep, accountability apps, and the idea that the goal isn’t a number on the scale—it’s being capable on the worst call of your career. Key Topics & Moments Weather, Starlink, and Farm Life Wind gusts, Starlink shifting in the yard, and the dream of stable internet for streaming youth sports. Doug’s day includes hay pickup and a farrier visit (hoof care)—Matt learns a new word. Quick Shoutout Happy Birthday to “GG” (the outro celebrity) — the crew encourages listeners to comment birthday wishes. Patreon Updates The crew thanks new and ongoing Patreon supporters and starts a “virtual turnout drill” segment: Subscriber spotlight questions like sunrise vs sunset, favorite sandwich, and bucket list. Merch store is still live, with the tease that Patreon members may get exclusive items. Sponsors Unkie’s Seasoning Tom / The Burnbox (including mention of their latest box and the “calendar”) Main Topic — Fitness, Diet, and Being Ready Freddy sets the tone: our job isn’t compatible with “fitness rollercoasters.” Staying ready matters because you never know which run will test you. Matt’s On-Duty Heart Attack (Oct 18, 2022) Matt shares he had a heart attack on duty with no warning signs, despite being active and in good shape. He believes his fitness level helped him survive and recover. He talks about how it changed his mindset around diet, sugar, lifestyle, and annual health checkups. He mentions deeper cholesterol metrics like ApoB and Lp(a) and encourages listeners to talk with their cardiologist—especially with family history. The “Skinny but Unhealthy” Trap Matt describes being the “fattest skinny guy you ever met” (lots of sugar, sweets, and junk). Discussion of insulin resistance as something worth learning about and paying attention to. Freddy’s Reset: Sleep, Energy Drinks, Added Sugar Freddy shares his own weight swings and what derailed him: school schedules, stress, poor sleep, energy drinks. He’s rebuilding with: 30 minutes of daily movement Zone 2 cardio Cutting energy drinks and soda Reducing added sugars Using protein powder in coffee as a “mocha” hack Daily pushups + squats challenge (and the struggle of wanting instant results) Doug’s Take: Whole Foods > Processed Foods Doug leans into the “back to basics” approach: More whole foods, fewer lab-made processed foods Water over soda Black coffee and cutting sugar where possible He gives a nod to Megan at RescueRD as a resource for nutrition guidance (and suggests having her back on). Apps & Tools Mentioned Bevel (Freddy): fitness tracking, calories/macros, accountability MyFitnessPal (Freddy): previous tracker Yuka (Matt): barcode scanner that rates foods and highlights additives/ingredients Encouragement to take advantage of wellness programs: labs, ECG, treadmill, etc. Snail Mail Highlights Listener Zach shares his 2026 word(s): Seek and Trust (faith, academy prep, baby #3, trusting the process). Colt shares appreciation for the ICS conversation and downloads What3Words after the episode. Quotes to Pull for Clips “This job isn’t compatible with rollercoasters. You’ve gotta stay ready.” “Make it a lifestyle. If you stop, you feel off.” “I was the fattest skinny guy you ever met.” “If you’ve got family history—get a cardiologist. Once a year.” “You were treating the monitor, not the patient.” Call to Action What lifestyle change are you making in 2026?Not a “resolution”—a real, achievable shift that makes you better for your department, your family, and yourself. Drop yours in the comments.
